Crooked River CrossFit – CrossFit

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Squat Clean + Front Squat (7×5)

Squat Clean + Front Squat

Use 90% as your max clean, take 75% of that number

New round every 1:45

1x 1+4

2x 2+3

1x 3+2

2x 4+1

1x 5+0

If you are not comfortable with your clean or you want to work more on your Front Squat. Do 7×5 Front squat off the rack.

Metcon (AMRAP – Reps)

12 min Amrap

24 box jump overs 24/20

*1 mile run

Amrap HSPU
* Run the mile out the back, on the trail, hit the “Mount Vernon Square” sign and come back